2.8 - 2.14

This week kicks off our 12-week Summer Body Challenge with a body weight and strength "combine" that will be retested at the completion of our challenge on May 2. Whether you signed up for the challenge or not, treat Monday's training as a personal bench mark tool for YOU. Write down your numbers and what band, ball, box and kettle bell you used. There's no greater motivator than seeing progress in black and white.

This is week 5 of squat percentage and week 4 of Oly percentage work. We're also focusing on practicing the skill of barbell cycling while fatigued and increasing our gymnastics/conditioning from last week as we head closer to the 2016 open. Have you signed up?

Monday

RP: LIGHT

2016 BRCF/UNBTN Summer Body Combine

Spend 20 minutes establishing1 rep max Dead Lift

Lite- Spend 20 minutes reviewing proper dead lift technique. Establish a "heavy" 1 rep for the day as comfortable. Coach will help you with weight selection. (Hint: most people are stronger than they think and can lift their body weight off the floor and don't even know it !)

Rest 5 minutes

Max rep unbroken strict pull-upsIf the number is zero, use a band that will allow your chin to pass over the bar for a minimum score of 1.

Lite10 front squat with barbell or goblet squat with kettle bell10 ring rows10 box or bench dips3 or 4 rounds for time

Thursday

RP: LIGHT

Every 90sec x 8 rounds

3 snatch - does not have to be touch and go but, hey, hold on to it, see what happens !Rounds 1-4 @ 80% 1 rep max snatchRounds 5-8 increase weight by 5-10 pounds if no fails, form is good and feeling good

Lite4 rounds for time8 empty barbell snatch from above the knee8 push-ups or pike push-ups as comfortable12 lunges or modified pistols to a box as comfortableRest 1 minute

FridayRP: Non-weight training day assuming you are resting todayTalk to your coach if you are unsure if you plan on training during open gymOpen Gym/ Skill work/ mobility"Eat your vegetables" aka work on some mobility. Your joints (and lifts! ) will thank you

Saturday

RP: LIGHT

Every 2minutes x 8 rounds3 clean and jerks ( 1 clean + 1 jerk)Does not have to be touch and goRounds 1-4 @ 80% 1 rep max clean and jerkRounds 5-8 increase weight by 5-10 pounds if no fails, form is good and feeling good

No 2 WODs were ever hated more vehemently than 14.5 and 15.5. So, let's mash them together and partner you up! It's a known fact that when you work with a parter you push yourself a little bit harder. So find your favorite WOD partner and sprint down the ladder knowing you get built in rest.